Beaten Paths are For Beaten Men

[Old Bull]

Saturday 28 January

Week 8 Day 55

Становая тяга Цепи

70kgs 3рХ1п

90kgs 3рХ1п

110kgs 3рХ1п

120kgs 2рХ5п

Итого: 19 подъема

Жим лежа

20kgs 5рХ1п

40kgs 5рХ1п

65kgs 5рХ1п

85kgs 3рХ1п

100kgs 2рХ10п

Итого: 38 подъема

Отжимание на брусьях

BW 6рХ5п

Нога прессы Leg Press

120kgs 6рХ1п

160kgs 6рХ5п

Итого: 36 подъема

Notes:

• A better day on the Speed Deads, timed my speed with the old foot position and the new one. Timing was from the floor to lock out, did not have the machine I wanted, had The Doc with the stop Watch, will be hopefully using that next week.
  
• The Old was 2.25 seconds when I moved moved my stance out slightly, the time was halved 1.12 seconds. At the moment my speed is 1.72 metres per second I need to bring this down to around 1metre per second.
  
• I think what has happened over the last year or so, is my stance has crept in, without realising this. Weights that were fast in the beginning, became laboured and hard to move. It was by accident last week, well I had been thinking about my stance to some degree. That my feet drifted out a bit wider than normal and the weight just popped up. So will keep at the speed work increase the weight and make sure the time stays in that zone.
  
• enough of the ramblings of a Tired Old Man

Weekly Analysis:

• Squats:
  
• Squats at the beginning of the week were good, a early indication of where I am at. Now that I have settled on the right foot ware it is time to start, moving my Squat along to a reasonable number for this year.
  Bench:
  
• Tweaking my Bench programme as I am writing this, going to try something a bit different, for the next 3=4 weeks.
  Deads:
  
• Conventional's no SI pain, may change this up to Racks as well.
  
• Leg Press is improving with the stretch and depth, getting better.
  
• A good end to the week, with plenty of information to go forward with, a very productive week in terms of what I need to bring to the platform this year.

Товарищ OB

[runveerun]

Good weeks summary OB, things seem to be getting better and better and it's only January! This year is going to be a great year for the dragon! :clap: 8)

[Old Bull]

Good weeks summary OB, things seem to be getting better and better and it's only January! This year is going to be a great year for the dragon! :clap: 8)

Thanks Vee, yeah things are ticking along nicely with no sort of pressure. Good things happen in the Year of The Dragon. \:D/

[Old Bull]

Preparatory III

Week 9 Day 57

Приседания

20kgs 5рХ1п

60kgs 5рХ1п

80kgs 5рХ1п

100kgs 3рХ1п

120kgs 3рХ1п (B)

140kgs 3рХ1п (B)

160kgs 3рХ1п (B)

180kgs 3рХ4п (B)

Итого: 40 подъема

Жим лежа BP

20kgs 5рХ1п

40kgs 5рХ1п

60kgs 6рХ1п

82,5kgs 6рХ6п

Итого: 52 подъема

гантели мух Flies

20lbs 10рХ5п

Leg Press

6 x 120kgs

6 x 160kgs x 4 Sets

Total: 30 Lifts

Gayble Curls + Chains

10 x 25kgs x 5 Sets

Итого: 122 подъема

Notes:

• 1st day of the Ninth week.
  
• Squats went well, work sets were a lot better than last week. Had to rush the last 2 sets as the Scottish 7s Team were coming in at 10. Last set as they entered, maybe set the tone for their session. Adductor is coming on real well.
  
• Leg Press same as Saturday, good stretch and really starting to get on top of this exercise form wise.
  
• Changed the Bench part of my programme for the next 3 weeks. I have been on this one for a few weeks now, like seven so time to change. Not aiming for anything in particular, just a change from 2 Bench exercises per workout 3 times per week.
  
• Gaybles were Massiverer
  Total Rises 122

Товарищ OB

[Old Bull]

Preparatory III

Week 9 Day 59

DeadZone Conventional

70kgs 3рХ1п

90kgs 3рХ1п

110kgs 3рХ1п

130kgs 3рХ1п

150kgs 3рХ1п

170kgs 3рХ2п

Итого: 21 подъема

Bench Press

20kgs 5рХ1п

45kgs 5рХ1п

60kgs 5рХ1п

75kgs 5рХ1п

90kgs 5рХ7п

Итого: 55 подъема

DB Flies

20lbs 10рХ5п

Rack Pulls Conventional

100kgs 3рХ1п

130kgs 3рХ1п

160kgs 3рХ2п

Итого: 12 подъема

Bradford Press

6 x 30kgs x 3 Sets

LPDs Wide Grip

10 x 50kgs x 3 Sets

Итого: 88 подъема

Notes:

• 3rd day of the 9th week, cycle III.
  Deads:
  
• Still sticking with the Conventional, will not go up any higher in the weight. The hip is at its max at the moment, any more weight and I think it will go. This lot of 170 was a lot better than the first shot at them. Did some rack pulls to test it out, had visions of going to 190 but at 160 I knew that was the limit. Pin height was just below the knee, may go lower next week to see how that feels.
  Bench:
  
• New Bench cycle so dropped the Floor Press as a assist. Brought the grip in a bit closer PIR felt good will stick with that grip width for now.
  Total Rises 88

Товарищ OB

[Old Bull]

Preparatory III

Week 8 Day 61

Squats

20kgs 5рХ1п

60kgs 5рХ1п

80kgs 5рХ1п

100kgs 5рХ1п

120kgs 4рХ1п (B)

140kgs 4рХ1п (B)

160kgs 3рХ1п (B)

180kgs 3рХ2п (B)

Итого: 37 подъема

Bench Press

20kgs 5рХ1п

40kgs 5рХ1п

60kgs 5рХ1п

80kgs 5рХ1п

95kgs 4рХ8п

Итого: 52 подъема

DB Flies

20lbs 10рХ4п

Rear Delts

10 x 10lb x 3 Sets

Итого: 89 подъема

Notes:

• 3rd day of the 8th week.
  
• Well after having roughly 3 hours sleep, but more than likely 2 and 1/2 hours. I finally got to sleep after reading some where about, if you think to much about trying to get to sleep, because of an important appointment. You will more than likely not get to sleep, you know, I still have 5 hours of sleep, well I will get at least 4 hours sleep etc. It is better to cancel that appointment which is what I did. Decided not to train and fix some of the gym gear, went out like a light.
  
• Quiet late in the morning I was going to do just the bench, but thought I will just start the squats and see how I go. Well after copying the start of last Fridays workout, then for some insane reason going back to Mondays big session and copying that for the work sets. Today should have been 3-5 x 160kgs which would have been more appealing.
  
• 160kgs felt good so I thought well 180s could be a go, after the first set I am thinking I am sure I did this on Monday sure enough 4 x 3 @ 180kgs on Monday Oh well may as well do another set and call it quits second set was good to.
  
• Bench went well, have changed things up a bit as I have about 3 or 4 more weeks before I kick into comp phase training 2012. 8 sets is pretty insane for a Friday.
  
• Saturday speed day on the Sumo Deads, and H paused Deads.
  
• Thoughts: Maybe lack of sleep is good, where you push just a bit harder, Lack of sleep so reads the wrong day, or you can hit top sets twice a week.
  Total Rises 89

Товарищ OB

[bar-belle]

I do like reading your analysis and notes in your journal OB.

I can relate to you on the lack of sleep. I'm a bit the same today :grin:

[Old Bull]

I do like reading your analysis and notes in your journal OB.

I can relate to you on the lack of sleep. I'm a bit the same today :grin:

Thanks BB yeah lack of sleep does things sometimes good.

[Old Bull]

Week 9 Day 62

Sumo Speed Dead's + Green Band

70kgs 3рХ1п

90kgs 3рХ1п

110kgs 3рХ1п

120kgs 2рХ7п

Итого: 23 подъема

Bench Press

20kgs 5рХ1п

40kgs 5рХ1п

65kgs 5рХ1п

85kgs 3рХ1п

100kgs 3рХ10п

Итого: 48 подъема

Dips

BW 6рХ5п

Leg Press

120kgs 6рХ1п

160kgs 6рХ5п

Итого: 36 подъема

Notes:

• A good session on the Speed Deads, consistent times except fro the first set. Which is understandable with the some what extra Squat session yesterday. If times are consistent next week I will take the weight up by 10kgs
  
• With my stance out slightly, the adjustment to the new line mat take a couple weeks. Due to two things I am doing Conventional heavies on Wednesday's and with just speed work on Saturday. This does not give me enough time under heavy loading to get it down to pat quicker.
  Weekly Analysis:
  Squats:
  
• Squats are progressing real well at the moment, even with the Friday mix up with Squatting Heavy twice in one week. Due to a few slight mix ups on Friday, still this gives me something good to build on in my Raw work towards the end of the year.
  Bench:
  
• With the Tweaked Bench portion of my Bench programme, going well I will increase the weight next week slightly. I have dropped the heavy assist bench work just sticking with the Flys and Rehab..
  Deads:
  
• Conventional's no SI pain, did racks but I think this puts a slight more pressure on the SI. Will test again next week if the same will drop it.
  
• Leg Press going ok at the moment no increase yet in weight.
  
• A good week, like last week plenty of information to work with and go forward to having a big year.

Товарищ OB

[Panzer]

I do like reading your analysis and notes in your journal OB.

I can relate to you on the lack of sleep. I'm a bit the same today :grin:

Fairly common sleep issue's with powerlifters from the sounds of it!

[steak]

...bit of a CNS sizzle

I kinda love it and hate it at the same time :grin:

[Old Bull]

I do like reading your analysis and notes in your journal OB.

I can relate to you on the lack of sleep. I'm a bit the same today :grin:

Fairly common sleep issue's with powerlifters from the sounds of it!

Pretty well hit it on the button their Panzer

...bit of a CNS sizzle

I kinda love it and hate it at the same time :grin:

Yeah like it when it is not a heavy day hate it when it is, but have had some good workouts with lack of sleep :doh:

[Panzer]

My CNS is well rested after a week of de-loading.....keen to take it back to hell again!

[Old Bull]

My CNS is well rested after a week of de-loading.....keen to take it back to hell again!

That's the way Panzer :clap: :clap:

[Old Bull]

Preparatory III

Week 10 Day 64

Squats

20kgs 5рХ1п

60kgs 5рХ1п

80kgs 5рХ1п

100kgs 3рХ1п

120kgs 3рХ1п (B)

140kgs 3рХ1п (B)

160kgs 3рХ1п (B)

180kgs 3рХ3п (B)

Итого: 36 подъема

Bench Press

20kgs 5рХ1п

45kgs 5рХ1п

65kgs 6рХ1п

87.5kgs 6рХ6п

Итого: 52 подъема

гантели мух Flies

20lbs 10рХ5п

Leg Press

6 x 120kgs

6 x 160kgs x 4 Sets

Total: 30 Lifts

Gayble Curls + Chains

10 x 25kgs x 4 Sets

Итого: 118 подъема

Notes:

• 1st day of the Tenth week.
  
• Squats went well, after Friday's session with the 180s I decided to only do 3 sets today, instead of the prescribed four to five sets.
  
• Leg Press same as Saturday, good stretch and really starting to get on top of this exercise form wise.
  
• Bench was a lot better today, as this is the second week with a 5kg increase. Still PIR grip, quite happy with how this is going, decided to pause one of the reps the last one on each set
  Gaybles are McMassiverer
  
• Have just about settled on a programme to lead into the WBOP Championships, just a little bit more research.
  Total Rises 118

Товарищ OB

[Old Bull]

Preparatory III

Week 10 Day 66

DeadZone Conventional

70kgs 3рХ1п

90kgs 3рХ1п

110kgs 3рХ1п

130kgs 3рХ1п

150kgs 3рХ1п

170kgs 3рХ3п

Итого: 24 подъема

Bench Press

20kgs 5рХ1п

45kgs 5рХ1п

60kgs 5рХ1п

75kgs 5рХ1п

92.5kgs 5рХ7п

Итого: 55 подъема

DB Flies

20lbs 10рХ5п

Rack Pulls Conventional

100kgs 3рХ1п

130kgs 3рХ1п

160kgs 3рХ2п

Итого: 12 подъема

Bradford Press

6 x 30kgs x 3 Sets

LPDs Wide Grip

10 x 50kgs x 3 Sets

Итого: 91 подъема

Notes:

• 3rd day of the 10th week, cycle III.
  Deads:
  
• Still sticking with the Conventional, decided last week not to go up any higher in the weight. The hip is at its max at the time. This lot of 170 was the best yet, 3 good sets and room for more. Did the rack pulls same as last week, felt better, may lower the pin next week.
  Bench:
  
• 2nd week on the New Bench cycle so no assist work. With the grip in closer benching is feeling good, PIR that grip width is good.
  Total Rises 91

Товарищ OB

[Old Bull]

Preparatory III

Week 10 Day 68

Squats

20kgs 5рХ1п

60kgs 5рХ1п

80kgs 5рХ1п

100kgs 4рХ1п

120kgs 3рХ1п (B)

140kgs 2рХ1п (B)

155kgs 1рХ1п (B)

170kgs 1рХ1п (B)

182.5kgs 1рХ1п (B)

195kgs 1рХ1п (B)

175kgs 4рХ1п (B)

Итого: 32 подъема

Bench Press

20kgs 5рХ1п

45kgs 5рХ1п

65kgs 5рХ1п

85kgs 5рХ1п

100kgs 4рХ8п

Итого: 52 подъема

DB Flies

20lbs 10рХ4п

Итого: 84 подъема

Notes:

• 3rd day of the 10th week.
  
• Had a test of what I may be starting next week, got a bit anxious and went up a bit more than I should of. Back off set was good % may have been a bit high, but just a feeler how I will approach things.
  
• 195 was at the top end of the scale, but back off set of 175 was a bit light as I had more than 4 maybe 6. Should have these % sorted over the weekend.
  
• Bench went well, have changed things up a bit, this is the last week on the Junior new programme next week. 8 sets is pretty insane for a Friday.
  
• Saturday speed day on the Sumo Deads, and H paused Deads again.
  
• It has been a good 10 weeks, not much structure or direction but a good change. Now I have a nine week cycle into the WBOP
  Total Rises 84

Товарищ OB

[Old Bull]

Preparatory X

Week 1 Day 1

Bench Press

20kgs 5рХ1п

45kgs 4рХ1п

60kgs 3рХ1п

75kgs 3рХ1п

85kgs 3рХ1п

95kgs 3рХ1п

100kgs 3рХ1п

105kgs 3рХ1п

110kgs 3рХ1п

105kgs 3рХ1п

Итого: 33 подъема

Squats

20kgs 5рХ1п

60kgs 5рХ1п

80kgs 4рХ1п

105kgs 3рХ1п

130kgs 3рХ1п (B)

150kgs 3рХ1п (B)

165kgs 3рХ1п (B)

180kgs 3рХ1п (B)

172.5kgs 4рХ1п (B)

Итого: 33 подъема

Bench Pin Press

80kgs 3рХ1п

90kgs 3рХ1п

100kgs 3рХ1п

110kgs 3рХ1п

115kgs 3рХ1п

110kgs 3рХ1п

Итого: 18 подъема

гантели мух Flies

20lbs 10рХ5п

Fundamental Lifts (F.L) 84

Notes:

• 1st day of the Preparatory X Competition Cycle.
  
• Have settled on a programme to lead into the WBOP Championships.
  
• Bench was pretty good today got a surprise, I think the 2 weeks of Smolov Jnr helped. Pin Press went pretty well too another surprise. Still PIR grip, quite happy with how this is going.
  
• Not going to talk to much about this cycle, as it is experimental and it has a lot has to do with how I am feeling. You may be able to work it out, but it is Sheiko Based.

Товарищ OB

[steak]

like the vol bro :nod:

[Old Bull]

like the vol bro :nod:

[drizzt]

Nice squatting lately OB1 :clap:

[Old Bull]

Nice squatting lately OB1 :clap:

[Old Bull]

Preparatory X

Week 1 Day 3

DeadZone Conventional

70kgs 3рХ1п

90kgs 3рХ1п

110kgs 3рХ1п

130kgs 3рХ1п

150kgs 3рХ1п

165kgs 3рХ1п

175kgs 3рХ1п @9.5

167.5kgs 4рХ1п @9.5

Итого: 25 подъема

Bench Press

20kgs 5рХ1п

45kgs 5рХ1п

65kgs 4рХ1п

80kgs 4рХ1п

95kgs 4рХ1п

102.5kgs 4рХ1п @9

107.5kgs 4рХ1п @10

102.5kgs 4рХ1п @9

Итого: 34 подъема

DB Flies

20lbs 10рХ5п

Rack Pulls Sumo

100kgs 3рХ1п

120kgs 3рХ1п

140kgs 3рХ1п

160kgs 3рХ1п

170kgs 3рХ1п @8.5

Итого: 15 подъема

Fundamental Lifts: 74

Notes:

• 3rd day of the 1st week, cycle X.
  Deads:
  
• Still sticking with the Conventional, will maybe carry it on for another 2 weeks, then switch back to Sumo. I did Sumo for the Rack Pulls, just to get some weight on, as all I have been doing, is Speed Pulls for the Sumo.
  
• Hopefully the not so supercharged Volume, of the Normal RV Sheiko, will allow me to keep with the Conventional for the beginning at least. The volume is not as great, but the intensity is a lot more. So I will keep an eye on how my back reacts to the Squats.
  Bench:
  
• 1st week on the New Bench cycle so no assist work. With the grip in closer benching is feeling good, PIR that grip width is good.

Товарищ OB

[Old Bull]

Preparatory X

Week 1 Day 5

Bench Press

20kgs 5рХ1п

40kgs 5рХ1п

55kgs 4рХ1п

70kgs 3рХ1п

80kgs 3рХ1п

95kgs 2рХ1п

102.5kgs 1рХ1п

110kgs 1рХ1п @8.5

115kgs 1рХ1п @9

120kgs 1рХ1п @10

115kgs 1рХ1п @9.5

Итого: 27 подъема

Squats

20kgs 5рХ1п

60kgs 5рХ1п

80kgs 4рХ1п

105kgs 3рХ1п

130kgs 3рХ1п (B)

150kgs 3рХ1п (B)

165kgs 3рХ1п (B) @8.5

180kgs 3рХ1п (B) @9.5

172.5kgs 3рХ1п (B) @9.5

Итого: 33 подъема

DB Flies

20lbs 10рХ4п

Fundamental Lifts: 60

Notes:

• 3rd day of the 1st week.
  
• Bench went well, have semi settled into the new regime, maybe pushed it a bit to far with the 120@10. But just wanted to see where I was at, should have been 117.5 that would have been a crisper lift and more beneficial. Not a bad end to Benching in the higher% three times this week.
  
• 180 was a little bit tougher than on the Monday ratings, started to use my Strangulators on the top set, will save my THPs for Comps. 1st rep at 180 just got thrown out, but pulled the next two back in. Drop off was right up there too, on Monday had done 4 today was 3.
  
• Saturday speed day on the Sumo Deads, and H paused Deads again.

Товарищ OB

[bar-belle]

and H paused Deads again.

excuse my ignorance OB but what is H paused deads?

BTW like your avatar 8)